Cable Deadlifts
Learn how to do cable deadlifts with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do cable deadlifts
- Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
- To begin, squat down be flexing your hips and knees until you can reach the handles.
- After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
- After reaching a full standing position, Return to the starting position and repeat.
Cable Deadlifts: muscles worked
Primary focus: hamstrings and glutes. Supporting muscles: Forearms, Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do cable deadlifts?
Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights. To begin, squat down be flexing your hips and knees until you can reach the handles. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
What muscles does cable deadlifts work?
Cable Deadlifts primarily trains the hamstrings and glutes, with the forearms and back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for cable deadlifts?
Brace before moving the load and keep a secure grip. Let the hips drive the movement; keep the load close when the variation allows it. Finish tall without forcing a backward lean. Keep the same controlled range each rep.
What can I do instead of cable deadlifts?
Related options include Cable Pull-Through, Cable Hip Abduction, One-Legged Cable Kickback. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related all legs exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing cable deadlifts and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise